02/29/2020 - Dark Tower - DT 2/29 LEAP day!

AO: Dark Tower

When: 02/29/2020

PAX:

Number of Pax: 17

Pax Names: atat, Belichick, Brooks, Buttermaker, Face Plant, Flush, Hootie, House Arrest, Leuben, Moonlight, Rooney, Snart, TBD,

DR Names:

Number of FNGS: 2

FNG Names: Pinkman, Narnia, Disclaimer, Cupid

QIC: Snart


Introduction

Now that I am no longer EOP site Q, I made my triumphant return to DT am boot camp to lead 16 other men, including 2 FNGs.

Disclaimer:

F3 is a free men’s workout led by peers in a rotating fashion, open to anyone, held outdoors rain or shine.  I am not aware of any injuries you may have, modify as necessary.  We will end in a circle of trust.

Warm-O-Rama

Imperial Walkers (20 count in cadence)
Good mornings (10 count in cadence)
Calf stretch (hold for 10 seconds each calf)
Motivators from 10

The Thang

Thang 1
Indian run to Eagle and up to beach and back to Tower
EC: 50 dips and 100 Rocky Balboas at Tower
Thang 2
DORA
100 box jumps
200 jump over coupons
300 jump squats
Partner 1 works on exercises while partner 2 runs behind Tower
Thang 3
Broad jump to base of hill
Leap frog up hill
Losing team does 10 burpees
Thang 4
11s up short side of hill (big boi sit-ups and bobby hurleys)
Mary
Freddie Mercuries (20x in cadence)
Shoulder taps (20x in cadence)
Heel touches (20x in cadence)
1 minute low plank

Circle of Trust

Spring is close and last year we made a huge recruitment push in March/April/May.  We need to start EHing and getting FNGs out as the weather turns, especially to support the growth of our most recent new AOs.

 

Prayers for Nick (Brooks’s co-worker), Sister Alma (Moonlight’s great aunt), and FacePlant’s baby 2.0, Quinn.

 

Finish with an Our Father

Naked Man Moleskin

N/A

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